Category: Uncategorized

DATE: 2022-10-26
AO: Aerie
Q: Chasqui
PAX: Rocketman, Passport, Stewie, Tron
FNGs: None
COUNT: 5
Warm up:
Arm circles
Michael Phelps
Wind Mills
Cherry Pickers
High knees
Butt kickers

The Thang:
Repeat set X2:
Merkins with shoulder taps use bench
Big boy sit ups w/coupon
Curls
Over head triceps w/kick stand w/coupon
Squat w/coupon
Merkins – regular
High Plank-shoulder-knee taps+merkin
Suit Case Carry 50 yd (switch hands at 25yd)
Rifle Carry 50 yd

Stretch PAX Mix

COT: Coffee time. Recovery goals!

Announcements: 2nd Brewrun TBD, Grunt 11/12, Aerie 1 year anniversary

DATE: 2022-10-26
AO: Patriot
Q: Legacy
PAX: Bone, Wedding Singer, Lucius, Maguire, Booking, Lazlo, bogey, CableGuy, My Space FNGs: Grape Ape, The Lawn, Gherkin, Kvetch, Smokey, Wallace
COUNT: 17
WARMUP: SSH, imperial walkers, hill billy, Phelps, Cherry pickers, downward dog
THE THANG: 3x10x2 alternating shoulder taps and mountain climbers, then a modified Meatloaf Massacre: 10 burpees, 20 merkins, 30 yards bear crawls, 40 mountain climbers (10 on a four count)—50 LBCs —interspersed with laps with med balls. with a break for a long wall sit MARY: 50 LBCs
ANNOUNCEMENTS: cornhole, old rag, the Grunt
COT: Leaders use light skillfully! Sometimes leaders need to take the spot light. But, if you are a spot light addict—it may be a problem. Let others shine. F3 uses smart light. SYITG!

DATE: 2022-10-26
AO: Horizon-Ao
Q: Magoo
PAX: Old Bay, Mr Haand, Purple Rain, Disco, Fish Fry, SPINAL TAP, Median, 3 mile, sticks, Kodiak FNGs: Atache
COUNT: 12
WARMUP: Cherry PIcker, WMH, Chest Press, Curl, triceps extension; Mosey with Burpees and Bear Crawl surprises
THE THANG: Six rounds of 8X20sec Tabatas. Break Dancers, Floor to Ceiling, Jump Squat, KB Swing, Blockies, No Surrenders. MARY: Coupon pull-over variations, body saw
ANNOUNCEMENTS:
COT: All PAX shared one thing they are thankful for

DATE: 2022-10-25
AO: General
Q: XL
PAX: Hard Knox, Toolbox, Trolley, bogey, Fairweather, Moneyball, The Lawn, Lazlo, willis FNGs: None
COUNT: 10
WARMUP: Follow me to SSH, Overhead Press, LBAC, Michael Phelps, Imperial Walkers, Willie Mays Hayes, Cherry Pickers, Downward Dog, Kobra Kai
THE THANG: Mosey’d to different locations around The General AO and performed a ladder at each stop: 21-28-15-12-9 of SSH, Lunges or Flutter Kicks, Squats, Merkins, and Big Boys or WW1s MARY: 10 Burpees OYO
ANNOUNCEMENTS: The Grunt, Cornhole Tourny, 2022 Social
COT: Q went DR to Texas and linked up with F3 Alamo for great fellowship and a taxing beatdown. F3 Alamo plant Q (from way back) was there and so was the Sector Q – both knew MAJ Payne and were deeply interested in F3 The Capital. Reinforced the comradery we share across the F3 Nation and encouraged the PAX to seek out these opportunities anytime they are DR.

DATE: 2022-10-24
AO: Highlands
Q: Speedo
PAX: Hightower, Jag
FNGs: Touche (CO Q for the evening)
COUNT: 4
WARMUP: Regular stuff
THE THANG:
Young Touche put the PAX through some Fencing drills and some hurt – Fencers advance across the field (I looked more like a crab funny walking on a beach, but he looked good), Fencing Squats, long haul walking lunge with twist, deep squat hops and of course Touches favorite Flip FLop Burpees which we will forever call Touches Flop Flip Burpee! (Start a burpee with the jump and then flop on your six/back for a big boy sit-up and then flip on your stomach for a pushup – see flop flip burpee) Next was a solid a round of 1st and 10

MARY: The Thang ended a little early so we just did abs, abs, and more abs ANNOUNCEMENTS: The Grunt, Turkey Trot and hangout afterwards
COT: When put in situations where you have no idea what you are doing…stay positive, look around, jump right in and do the best you can.